Task: Build base level endurance by jogging an easy six miles while performing push-ups each lap, maintaining the heartrate above 128 bpm.
Condition: Given a .25 mile track to run, a pair of Perfect Push-up handles, and a Perfect Push-up Counter to count reps
Standard: Complete 24 laps while performing 17 push-ups per lap.
Miles: 6.0
Pace: 12:54
Time: 1:17:28
Time in Aerobic Zone: 0:20:46 minutes (Between 128 - 149 bpm)
Time Above Zone: 53:51 minutes
Time Below Zone: 02:51 minutes
Average Heartrate: 151 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 167 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 998
Totals
Miles: 6.0
Push-ups: 408
Tuesday, March 31, 2009
Monday, March 30, 2009
Relaxed 6 Mile Easy Jog / Day 18
Task: Build base level endurance by jogging an easy six miles without the constraints of the heartrate monitor.
Condition: Given a safe six mile route to run.
Standard: Complete the route.
Miles: 6.0
Calories burned: 877
Condition: Given a safe six mile route to run.
Standard: Complete the route.
Miles: 6.0
Calories burned: 877
Perfect Push-up Laps / 6 Mile Easy - Day 17
29 March 2009
Task: Build muscular strength and endurance by jogging an easy 18 laps of a .33 mile loop, performing 16 Perfect Push-ups per lap.
Condition: Given .33 mile loop on which to run and a pair of Perfect Push-up handles.
Standard: Complete at least 18 laps.
Miles: 6.2
Pace: 13:33
Time: 1:24:04
Calories burned: 997
Perfect Push-ups (16 x 17) + (32 x 2) = 336
Task: Build muscular strength and endurance by jogging an easy 18 laps of a .33 mile loop, performing 16 Perfect Push-ups per lap.
Condition: Given .33 mile loop on which to run and a pair of Perfect Push-up handles.
Standard: Complete at least 18 laps.
Miles: 6.2
Pace: 13:33
Time: 1:24:04
Calories burned: 997
Perfect Push-ups (16 x 17) + (32 x 2) = 336
Friday, March 27, 2009
Perfect Push-up Laps / 6 Miles Easy - Day 16
Task: Build muscular strength and endurance by jogging an easy 24 laps of a .25 mile track, performing 12 Perfect Push-ups per lap.
Condition: Given .25 mile track on which to run and a pair of Perfect Push-up handles.
Standard: Complete 24 laps.
Miles: 6.0
Pace: 12:04
Time: 1:12:25
Calories burned: 901
Perfect Push-ups (12 x 20) + (14 x 4) = 296
Condition: Given .25 mile track on which to run and a pair of Perfect Push-up handles.
Standard: Complete 24 laps.
Miles: 6.0
Pace: 12:04
Time: 1:12:25
Calories burned: 901
Perfect Push-ups (12 x 20) + (14 x 4) = 296
Wednesday, March 25, 2009
Perfect Push-ups
Task: Build muscular endurance by performing 10 sets of Perfect Push-ups.
Condition: Given suitable area for push-ups and a pair of Perfect Push-up handles.
Standard: Perform 200 push-ups in less than one half hour
Total 200 Perfect Push-ups
Condition: Given suitable area for push-ups and a pair of Perfect Push-up handles.
Standard: Perform 200 push-ups in less than one half hour
Total 200 Perfect Push-ups
Tuesday, March 24, 2009
8.5 Mile Easy Jog - Day 15
Task: Build muscular endurance by jogging an easy 8.5 miles.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 110 and 140 bpm for at least 1.5 hours.
I accidentally stopped my heartrate monitor after a brief pause for relief, so the statistics for this workout were broken into two parts even though this was one run.
Part 1
Miles: 4.25
Pace: 11:19
Time: 0:48:05
Time in Aerobic Zone: 0:41:53 minutes (Between 110 - 140 bpm)
Time Above Zone: 00:54 minutes
Time Below Zone: 05:18 minutes
Calories burned: 484
Part 2
Miles: 4.5
Pace: 11:06
Time: 0:50:00
Time in Aerobic Zone: 0:34:50 minutes (Between 138 - 149 bpm)
Time Above Zone: 04:02 minutes
Time Below Zone: 11:09 minutes
Average Heartrate: 141 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 156 bpm
Maximum Percentage of Maximum: 89%
Calories burned: 566
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 110 and 140 bpm for at least 1.5 hours.
I accidentally stopped my heartrate monitor after a brief pause for relief, so the statistics for this workout were broken into two parts even though this was one run.
Part 1
Miles: 4.25
Pace: 11:19
Time: 0:48:05
Time in Aerobic Zone: 0:41:53 minutes (Between 110 - 140 bpm)
Time Above Zone: 00:54 minutes
Time Below Zone: 05:18 minutes
Calories burned: 484
Part 2
Miles: 4.5
Pace: 11:06
Time: 0:50:00
Time in Aerobic Zone: 0:34:50 minutes (Between 138 - 149 bpm)
Time Above Zone: 04:02 minutes
Time Below Zone: 11:09 minutes
Average Heartrate: 141 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 156 bpm
Maximum Percentage of Maximum: 89%
Calories burned: 566
Monday, March 23, 2009
Perfect Push-up Laps / 3 Mile Easy - Day 14
Task: Build muscular strength and endurance by jogging an easy 10 laps of a .33 mile loop, performing 20 Perfect Push-ups per lap.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete 10 laps.
This easy run served to expedite recovery from the 15 mile long run yesterday, while keeping the heartrate elevated between sets of push-ups.
Miles: 3.3
Pace: 12:17
Time: 0:40:34
Calories burned: 495
200 Perfect Push-ups
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete 10 laps.
This easy run served to expedite recovery from the 15 mile long run yesterday, while keeping the heartrate elevated between sets of push-ups.
Miles: 3.3
Pace: 12:17
Time: 0:40:34
Calories burned: 495
200 Perfect Push-ups
Sunday, March 22, 2009
15 Mile Easy Jog - Day 13
Task: Build muscular endurance by jogging an easy15.0 miles.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 131 and 151 bpm for at least 2.5 hours.
Miles: 15.0
Pace: 11:32
Time: 2:53:05
Time in Aerobic Zone: 2:18:06 minutes (Between 131 - 151 bpm)
Time Above Zone: 10:02 minutes
Time Below Zone: 24:57 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 180 bpm
Maximum Percentage of Maximum: 103%
Calories burned: 1247
32 Perfect Push-ups
First long run of the year. Walked the hills to keep my heartrate from going (staying) above 151 bpm.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 131 and 151 bpm for at least 2.5 hours.
Miles: 15.0
Pace: 11:32
Time: 2:53:05
Time in Aerobic Zone: 2:18:06 minutes (Between 131 - 151 bpm)
Time Above Zone: 10:02 minutes
Time Below Zone: 24:57 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 180 bpm
Maximum Percentage of Maximum: 103%
Calories burned: 1247
32 Perfect Push-ups
First long run of the year. Walked the hills to keep my heartrate from going (staying) above 151 bpm.
Friday, March 20, 2009
7.0 Mile Easy Jog - Day 12
Task: Build muscular endurance by jogging an easy 7.0 miles.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 141 and 161 bpm for at least 60 minutes.
Miles: 7.0
Pace: 11:07
Time: 1:17:53
Time in Aerobic Zone: 0:46:02 minutes (Between 141 - 161 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 31:52 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 160 bpm
Maximum Percentage of Maximum: 91%
Calories burned: 878
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 141 and 161 bpm for at least 60 minutes.
Miles: 7.0
Pace: 11:07
Time: 1:17:53
Time in Aerobic Zone: 0:46:02 minutes (Between 141 - 161 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 31:52 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 160 bpm
Maximum Percentage of Maximum: 91%
Calories burned: 878
Wednesday, March 18, 2009
10 Mile Easy Jog - Day 11
Task: Build muscular endurance by jogging an easy 10 miles.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete run
Miles: 10
Pace: 10:52
Time: 1:48:40
Calories burned: 1462
30 Perfect Push-ups
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete run
Miles: 10
Pace: 10:52
Time: 1:48:40
Calories burned: 1462
30 Perfect Push-ups
Monday, March 16, 2009
8.5 Mile Easy Jog - Day 10/ Military Operations March 13, 14, and 15
Friday, March 13, 2009
Airborne Operations:
4 Jumps
1500' AGL
UH-60
Saturday, March 14, 2009
9 Mile Ruck March
Time: 2:09:52
Pace: 14:25
Time in Aerobic Zone: 1:14:41 minutes (Between 110 - 140 bpm)
Time Above Zone: 18:19 minutes
Time Below Zone: 36:52 minutes
Average Heartrate: 130 bpm
Average Percentage of maximum heartrate: 74%
Maximum Heartrate: 163 bpm
Maximum Percentage of Maximum: 93%
Calories burned: 1284
Sunday, March 15, 2009
Rest
Monday, March 16, 2009
Task: Build muscular endurance by jogging an easy 8.5 miles.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.
Miles: 8.5
Pace: 10:40
Time: 1:30:45
Time in Aerobic Zone: 1:12:07 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 18:23 minutes
Average Heartrate: 150 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 168 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 1154
Airborne Operations:
4 Jumps
1500' AGL
UH-60
Saturday, March 14, 2009
9 Mile Ruck March
Time: 2:09:52
Pace: 14:25
Time in Aerobic Zone: 1:14:41 minutes (Between 110 - 140 bpm)
Time Above Zone: 18:19 minutes
Time Below Zone: 36:52 minutes
Average Heartrate: 130 bpm
Average Percentage of maximum heartrate: 74%
Maximum Heartrate: 163 bpm
Maximum Percentage of Maximum: 93%
Calories burned: 1284
Sunday, March 15, 2009
Rest
Monday, March 16, 2009
Task: Build muscular endurance by jogging an easy 8.5 miles.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.
Miles: 8.5
Pace: 10:40
Time: 1:30:45
Time in Aerobic Zone: 1:12:07 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 18:23 minutes
Average Heartrate: 150 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 168 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 1154
Thursday, March 12, 2009
3 Mile Easy Jog - Day 8
Task: Build muscular endurance by jogging an easy 8 laps of a .375 mile loop.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 135 and 149 bpm for at least 30 minutes.
Miles: 3.00
Pace: 10:58
Time: 0:32:56
Time in Aerobic Zone: 16:28 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:57 minutes
Time Below Zone: 13:31 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 157 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 348
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 135 and 149 bpm for at least 30 minutes.
Miles: 3.00
Pace: 10:58
Time: 0:32:56
Time in Aerobic Zone: 16:28 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:57 minutes
Time Below Zone: 13:31 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 157 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 348
Tuesday, March 10, 2009
6.75 Mile Easy Jog - Day 7
Task: Build muscular endurance by jogging an easy 6.75 miles.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.
Miles: 6.75
Pace: 10:36
Time: 1:11:33
Time in Aerobic Zone: 50:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:00 minutes
Time Below Zone: 21:25 minutes
Average Heartrate: 148 bpm
Average Percentage of maximum heartrate: 85%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 885
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.
Miles: 6.75
Pace: 10:36
Time: 1:11:33
Time in Aerobic Zone: 50:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:00 minutes
Time Below Zone: 21:25 minutes
Average Heartrate: 148 bpm
Average Percentage of maximum heartrate: 85%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 885
Monday, March 9, 2009
Full Body Attack / Perfect Push-ups
Task: Using the 80# kettlebells, build muscular strength and endurance by performing the 8-count Full Body Attack and 4-count Perfect Push-ups in a top to bottom drill (1-10-1) drill.
Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.
Standard: Perform continuously, allowing only enough time to walk to the next apparatus before beginning the next set.
Totals
Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.
Standard: Perform continuously, allowing only enough time to walk to the next apparatus before beginning the next set.
- 1 8-count FBA 10 4-count Perfect Push-ups
- 2 FBA 9 Push-ups
- 3 FBA 8 Push-ups
- 4 FBA 7 Push-ups
- 5 FBA 6 Push-ups
- 6 FBA 5 Push-ups
- 7 FBA 4 Push-ups
- 8 FBA 3 Push-ups
- 9 FBA 2 Push-ups
- 10 FBA 1 Push-up
Totals
- 110 Perfect Push-ups
- 55 Alternating Bent Over Rows
Sunday, March 8, 2009
6.75 Mile Easy Jog - Day 6
Task: Build muscular endurance by jogging an easy 6.75 miles.
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate above 139 bpm for at least 60 minutes.
Miles: 6.75
Pace: 11:19
Time: 1:16:24
Time in Aerobic Zone: 45:24 minutes (Between 139 - 149 bpm)
Time Above Zone: 13:34 minutes
Time Below Zone: 17:26 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 158 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 881
Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate above 139 bpm for at least 60 minutes.
Miles: 6.75
Pace: 11:19
Time: 1:16:24
Time in Aerobic Zone: 45:24 minutes (Between 139 - 149 bpm)
Time Above Zone: 13:34 minutes
Time Below Zone: 17:26 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 158 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 881
Friday, March 6, 2009
Top to Bottom Cleans and Squat Presses
Task: Build muscular strength and endurance by performing Cleans and Squat Presses in a top to Bottom drill (1-10-1) drill.
Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.
Standard: Objectify intensity by rest in sufficiently to all the heartrate to return to 100 bpm before begining the next set.
Average Heartrate: 133 bpm
Average Percentage of maximum heartrate: 76%
Maximum Heartrate: 166 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 686
Totals
Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.
Standard: Objectify intensity by rest in sufficiently to all the heartrate to return to 100 bpm before begining the next set.
- 1 Clean 10 Squat Presses
- 2 Cleans 9 Squat Presses
- 3 Cleans 8 Squat Presses
- 4 Cleans 7 Squat Presses
- 5 Cleans 6 Squat Presses
- 6 Cleans 5 Squat Presses
- 7 Cleans 4 Squat Presses
- 8 Cleans 3 Squat Presses
- 9 Cleans 2 Squat Presses
- 10 Cleans 1 Squat Press
- 2 x 25yds Overhead Press Walk
Average Heartrate: 133 bpm
Average Percentage of maximum heartrate: 76%
Maximum Heartrate: 166 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 686
Totals
- 110 Cleans
- 110 Squat Presses
Thursday, March 5, 2009
3 Mile Easy Jog - Day 5
Task: Build muscular endurance by jogging 12 laps of a .25 mile loop.
Condition: Given suitable .25 mile loop for jogging laps and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate above 137 bpm for at least 30 minutes.
Miles: 3.00
Pace: 16:54
Time: 0:32:25
Time in Aerobic Zone: 27:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:04 minutes
Time Below Zone: 03:13 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 368
Condition: Given suitable .25 mile loop for jogging laps and a heartrate monitor to measure intensity.
Standard: Objectify intensity by keeping the heartrate above 137 bpm for at least 30 minutes.
Miles: 3.00
Pace: 16:54
Time: 0:32:25
Time in Aerobic Zone: 27:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:04 minutes
Time Below Zone: 03:13 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 368
Wednesday, March 4, 2009
3 Mile Jog/Kettlebell Quarters Day 4
Task: After a brief warm-up, build muscular strength and endurance by jogging 12 laps of a .25 mile loop, while performing sets of the Money-Maker drill at the end of each lap for three laps using the 62# kettlebells. At the end of the fourth lap, perform 30 Perfect Push-ups. Then repeat the drill.
Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .25 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.
Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.
Miles: 3.00
Pace: 16:54
Time: 0:50:43
Time in Aerobic Zone: 37:41 minutes (Between 145 - 165 bpm)
Time Above Zone: 06:30 minutes
Time Below Zone: 06:32 minutes
Average Heartrate: 154 bpm
Average Percentage of maximum heartrate: 88%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 673
Totals
Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .25 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.
Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.
Miles: 3.00
Pace: 16:54
Time: 0:50:43
Time in Aerobic Zone: 37:41 minutes (Between 145 - 165 bpm)
Time Above Zone: 06:30 minutes
Time Below Zone: 06:32 minutes
Average Heartrate: 154 bpm
Average Percentage of maximum heartrate: 88%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 673
Totals
- Two-Arm Single Kettlebell Basic Swing/Perfect Push-ups 1 to 10 to 1 = 110 each
- 45 Money-Makers w/Squat
- 90 Push-ups
- 200 total Push-ups
Monday, March 2, 2009
Perfect Push-up/Kettlebell Circuit
Task: Using the 62# kettlebells and Perfect Push-up handles, maintain muscular strength and endurance by performing 15 rounds Perfect Push-ups and the following kettlebell drills:
Standard: Complete 15 rounds.
Time: 0:50:00
Totals
- 12 Perfect Push-ups - 6 Clean & Squat Press
- 12 Perfect Push-ups - 6 Clean & Squat
- 12 Perfect Push-ups - 6 Press & Squat
Standard: Complete 15 rounds.
Time: 0:50:00
Totals
- Push-ups 180
- Clean & Squat Press 30
- Press & Squat 30
- Clean & Squat 30
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